SM Exam #1

For a typical person, the average number of breath cycles per minute during a VERY relaxed state is:

1-2

Experts suggest you put away this much money from your monthly income in savings.

10%

This many gallons of water are use to produce enough cotton for a pair of blue jeans:

1800

"Superstress" is a term coined by Dr. Roberta Lee to mean:

21st century lifestyle stress

This many gallons of water are use to produce one cup of coffee:

37

Receiving this many emails per day is said to precipitate email stress.

50

These are the requirements for diaphragmatic breathing to be most effective.

A comfortable position, concentration, and visualization

During the stress response, which of the following does not directly affect an increase in blood pressure?

Acetylcholine

Hans Selye listed this as the first stage of his General Adaptation Syndrome

Alarm Reaction

Vasopressin is released from which gland?

Anterior hypothalamus

This type of stress is most commonly associated with illness and disease.

Chronic Stress

Based on brain imaging research in the last decade, which of the follow statements is not true?

Damage to brain cells from chronic stress is reversible.

College students have their own "life changes" or stressors. According to experts who track this information, these three "events" top the list of most stressful events during the academic year.

Death of a family member, death of a friend, and parental divorce

Though to be the most stressful life event

Death of a spouse pg.13

The neurotransmitter associated with chemical addictions, but now also associated with screen addictions, is:

Dopamine

Clustering is a term used to describe someone who is extremely pressed for time with too much to do.

False

Diaphragmatic breathing is only effective when done lying down.

False

Experts suggest that the Internet has offered an effective means of journal writing through email and blogs.

False

Journal writing offers a good immediate catharsis, but offers little in the way of long-term resolutions.

False

Melatonin is known as the feel-good neurotransmitter.

False

Nadi Shodhanam is a breathing technique where you visualize white air inhaling, and dark air exhaling.

False

Neuromarketing is a marketing concept based on NLP, which encourages people to buy tings they think they really need

False

Poetry therapy is an aspect of journal writing in that these entries may eventually be shared with others, win contests, and thus help raise one's self-esteem.

False

Research shows that people who write personal letters have less stress than those who keep journals.

False

The best way to eliminate writer's block is to start doodling

False

The distraction of cell phone use reveals a driving impairment similar to 0.08% blood alcohol levels.

False

The leading cause of incivility in America is aggressive radio talk show hosts.

False

Of the three types of procrastinator, the most serious is the straightforward procrastinator because they fool themselves into thinking they have more time.

False pg. 329-330

This stressor would be classified as a bioecological influence.

Inadequate sunlight

Which of the following characteristics is not typically experienced in the fight-or-flight response?

Increased gastro movements pg.7

In his efforts to study the benefits of journal writing, Ira Progoff discovered the following:

Individuals who started journal writing while on welfare were more likely to find employment and better housing faster.

There are many physiological cycles affected by environmental stressors. Which of the following cycles occurs in more than once in a 24-hour period?

Infradian rhythms pg.10

The following is said to be true about diaphragmatic breathing.

It is used in conjunction with several other relaxation techniques.

Which of the following is not in the sequence of the fight-or-flight response?

Limbic system releases ACTH from the hypothalmus pg.7

Tips for "Financial Freedom"

Make and follow a budget, live a sustainable lifestyle, freeze your credit cards, keep a spending journal, see each purchase as an investment, consolidate your debt, considering opening a 401k

This is an example of breathing by alternating the air through each nostril.

Nadi Shodhanam

This phase of diaphragmatic breathing offers a slight pause before the next inhalation.

Phase IV

Future Shock" is best defined as:

Rapid societal change

A decrease in which hormone is thought to be related to symptoms of depression?

Serotonin

Poverty Consciousness

The fear of not enough money

One who suffers from insomnia would fall into one of these three categories.

Transient, intermittent, or chronic

Abdominal breathing is known to help relieve the symptoms of chronic pain.

True

Addison's disease is associated with adrenal fatigue and failure.

True

Although time awareness is thought to be a left brain function, effective time management is thought to involve both right and left brain functions.

True

By and large, Americans tend to be thoracic breathers, yet when asleep, the body naturally returns to diaphragmatic breathing

True

Cleaning your house is a recommended way to save money because you realize you don't need to buy as much, or buy things you already have

True

Freezing your credit cards in ice is one recommended way to keep out of debt.

True

Future shock is here now, according to futurist Alvin Toffler.

True

In terms of "technostress," the rate of change with technology seems to have outpaced the level of responsibility and moral codes that accompany it.

True

Journal writing can be thought of as a means of exclusive meditation.

True

Some adept yogis can control their breathing down to one breath per minute, and remain extremely relaxed.

True

The long-term effects of journal writing are most noticeable when the writer reads previous entries as an impartial, outside observer.

True

The parasympathetic nervous system is responsible for the relaxation response.

True

The typical American uses approximately 100 gallons of water per day.

True

The water footprint of a fast-food hamburger is more than 2000 gallons per pound of beef.

True

Time juggling would be considered by time management experts as similar to multitasking

True

True or False? "Chronic mental antsyness" is a term that refers to frustration from multitasking.

True

In his stress theory, Lazarus says that "daily hassles" cause stress. What is a cause of hassles according to Lazarus?

Unmet expectations

The "tend and befriend theory" proposed by Shelley Taylor speaks best to the coping technique used by

Women

The "Buzan method" of journal writing is significant for its ability to:

access both right (feelings) and left (thoughts) brain functions.

The Yerkes-Dodson principle suggests that:

after a certain point, stress can impede one's performance/health

Conceptually speaking

because of the nervous system stress is best understood from a physiological perspective

"Energy breathing" is a special technique where you visualize:

breathing air into your head and feet.

"Cognitive Surplus" is a term that best explains:

digital consciousness with online media

The term "screen addiction":

growing dependence on technology

These are the three essential criteria for effective journal writing:

identify concerns, identify emotions, and seek resolutions

Poetry therapy is considered to be a form of:

journal writing

Panic attacks:

occur abruptly. are the stress response on steroids. can occur at any age. are more likely to occur in women than in men. All of the above

Regarding stress management, the holistic wellness paradigm suggests that:

one should address thay mental, emotional, spiritual, and physical aspects of well-being

Journal writing as a coping technique is unique in that it is thought by many to be:

pages 247-248 a means of short-term emotional catharsis and long-term insight.

The primary purpose of journal writing to help control stress is to:

pg.244 gain a better focus and perspective on daily stressors.

This non-inert substance in plastic is associated with problematic changes in one's hormonal balance.

phthalates

Experts suggest that most stressors fall in this category

psychointrapersonal influences pg.11

"Three P's" of time management

punctuality

The adrenal cortex:

releases cortisol and aldosterone.

According to experts, the field of sociology involves the study of human behavior within all but the following:

societies

In his efforts to study the benefits of journal writing, Jamie Pennebaker found the following results:

students reported fewer cases of illness and disease